Landmine Curtsy Lunge – Nick Momrik's Fitness Logs

Sleeping In

I got about 10 hours of sleep and feel fine today.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Monster Toe Touches
20 Trunk Rotations

Leg Conditioning

3 Sets

140/120m TrueForm Run
20 DB Walking Lunge (25/15# DBs)

4 Sets

10/10 Landmine Curtsy Lunge (45#)

3 Sets

140/120m TrueForm Run
10/10 Single Leg Box Step Downs (14/9.5”)

3 Sets

14 Squat Jumps
6/6 Side Step Lunge + Reverse Lunge (20/12#)

We both increased our weights this week. I did my squat jumps to the bench to protect my back. We finished in 34:18.

Midline

3 Rounds

10/10 Yoga Block Dead Bugs
10/10 Side Plank Banded Rows (red CS band)
10/10 One Leg Balance Reach & Row
10 Superman
10 alt Seated Hip Opener Knee Taps

Hip Openers

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Monster Toe Touches
20 Trunk Rotations

Leg Conditioning

3 Sets

140/120m TrueForm Run
20 DB Walking Lunge (20/12# DBs)

4 Sets

10/10 Landmine Curtsy Lunge (45#)

3 Sets

140/120m TrueForm Run
10/10 – 5/5/5/5 Single Leg Box Step Downs (14/10.5”)

3 Sets

14 Squat Jumps
6/6 Side Step Lunge + Reverse Lunge (20/8#)

Took us 36:45.

Midline & Mobility

3 Rounds

10/10 Yoga Block Dead Bugs
10/10 Side Plank Banded Rows
10/10 One Leg Balance Reach & Row
10 Superman
10 alt Seated Hip Opener (Knee Taps)

Early on a Wednesday

I was planning to golf yesterday because of the rainout on Monday, but woke up to an emergency at work. So we went to the driving range in the evening for a long session.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Rotations

Legs / Conditioning

3 Sets

140/120m TrueForm Run
20 DB Walking Lunge (20/12# DBs)

4 Sets

10/10 Landmine Curtsy Lunge (45#)

*B went 8/8 on the last two sets.

3 Sets

140/120m TrueForm Run
10/10 Single Leg Box Step Downs (14”)

3 Sets

14 Squat Jumps
6/6 Side Step Lunge + Reverse Lunge (20/8#)

Good one. Took us 37:50.

Midline

3 Sets

20 Sprinter Sit-ups
20s Hollow Hold (modified)
20 alt Side Crunches (holding bent knees up)
20s Plank
~1:00 Rest

My back wasn’t feeling great with some of the movements, so these were my modified versions.

Bro Metcon

Walked 18 holes yesterday and shot my best round of the year so far with a 78.

Warm-ups

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
5/5 Landmine Curtsy Lunges (45#)
5/5 Landmine Curtsy Lunges (80#)
5 DB RDLs (35# DBs)
5 Goblet Squats (45#)
5/5 Lateral Step-ups (20″, 25# DB)
10 Bench Press (45#)
5 Bench Press (85#)

Legs

3 Sets

8/8 Landmine Curtsy Lunges (115#)
10 DB RDL (50# DBs)

3 Sets

10 Goblet Squats (70# DB)
8/8 Lateral Step-ups (20″, 45# DB)

3 Sets

40’ Tip Toe Farmer Carry (35# DBs)
12 Calf Raises (35# DBs)

Conditioning

10 Rounds (each)

10 Bench Press (115/65#)
5 Strict Pull-ups (while partner is benching)

This was heavily inspired by a Mayhem Daily workout, which was partners doing 200 bench press with a penalty of 10 strict pull-ups for each break.

Brandi went first and we’d each take care of loading/unloading a 25# plate from one side of the bar with each switch. Made quick work of the transitions. I wore grips and moved them out of the way between movements. I wasn’t feeling great in warm-ups and even during the early rounds so I stuck to 2×5 on the bench with a very short rest. Then I did the last three rounds of bench unbroken. I did all singles on the pull-ups except for the final round because I was trying to get us under 15 minutes and did, finishing at 14:57. Really pleased with the way this workout turned out and we both enjoyed it.

Never Ending Got Overs

So much for yesterday’s workout being about recovery. When I got up out of the loveseat to head to bed last night my right shoulder was messed up! Felt better today after I got moving in the morning. Out in the garage a little after 4pm.

Warm-up

400m Run
80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Landmine Curtsy Lunges (45#)
5 Dumbbell RDLs (35#)
10 Landmine Curtsy Lunges (70#)
5 Dumbbell RDLs (45#)

Legs

3 Sets

20 LM Curtsy Lunges (95#)
10 RDL (50# DBs)

3 Sets

10 Goblet Squats (62# KB)
10/10 Lateral Step-ups (20″, 40# DB)

Might as well call this shit cardio.

Conditioning

3 Rounds

40 cal BikeErg
30 T2B
20 Burpee Box Get Overs (24″, hands can touch)
5:00 Rest

I knew this was going to be rough. I averaged about 1,200 cal/hr on the bike every time. I went 12-8-4-4, 5×6, 10×3 for my toes-to-bars in the respective rounds and wouldn’t you know it, the smaller sets were the fastest because I took almost no rest between the sets. The burpee boxes seemed to never end. My round times were 6:08, 6:08, and 5:56.

Late Workout

After I finished work for the year I took a quick trip down to IKEA. Still managed to make it out to the garage at about 7:30 pm for a workout.

Warm-up

5:00 BikeErg (2,526m)
80′ Lateral Monster Walks
80′ Monster Walks
6/6 Landmine Curtsy Lunges (45#)
6/6 Lateral Step-ups (20″)
4/4 Landmine Curtsy Lunges (90#)
4/4 Lateral Step-ups (20″, 30# DB)
4/4 Landmine Curtsy Lunges (135#)
4/4 Lateral Step-ups (20″, 45# DB)
6 Romanian Deadlift (135#)
12 alt Kossack Squats

Legs

4 Sets

6/6 LM Curtsy Lunges (155-165-175-185#)
6/6 Lateral Step-ups (20″, 60# DB)

I felt strong tonight.

4 Sets

12 alt Goblet Kossack Squats (53# KB)
6 RDL (185-205-215-225#)

Conditioning

CrossFit Open Workout 12.1 – 7:00 AMRAP

Target Burpees (6″ above reach)

The only time I did this workout was in 2012 for my first open and I got 92 reps. I had high hopes for today.

This was not fun at all. After 1:00 I had 16 and after 2:00 I think I had 31. I was already struggling! Somewhere around 3 or 3:30 I switched to step downs and ups, attempting to control my heart rate. Maybe it worked, but it sure did slow down my reps too. I went back to jumps for the final minute. Managed to get 97 reps, which is only a level 65 score on BTWB. Not good, but at least I set a PR.

Single Leg Supers

Rest day yesterday. I did some sanding for about 90 minutes, which really boosts my WHOOP strain score. Got nine hours of sleep last night, but I’m only at 55% recovery.

Warm-ups

3:00 TrueForm Run (0.52 km)
80′ Lateral Monster Walks
80′ Monster Walks
3:00 Wrists
4/4 Landmine Curtsy Lunges (45# bar)
4/4 Lateral Step-ups (20″)
4/4 Landmine Curtsy Lunges (45# + 35)
4/4 Landmine Curtsy Lunges (45# + 80)
4 Romanian Deadlifts (45#)
8 alt Kossack Squats
4 Romanian Deadlifts (135#)
8 alt Goblet Kossack Squats (30#)

Handstands

8 Sets

3 Kick-ups (between leg sets)

I need to break my habit of reaching for the wall with my lead leg.

Legs

4 Sets

8/8 LM Curtsy Lunges (club grip, 45# + 100-110-110-110)
8/8 Lateral Step-ups (20″, 50# DB)

4 Sets

16 alt Goblet Kossack Squats (45#)
8 RDL (175-175-185-185)

Supersets with single leg movements are killer because of so many reps. Takes a long time to get through.

Conditioning

8:00 AMRAP

200m TrueForm Run
10 Deadlifts (135#)

I went 5-5 on every round of deadlifts with a quick break so I wouldn’t be straining and get myself out of position with 10 consecutive. Was able to keep a pretty consistent pace on the running and got through 5 + 70m.

Return of the Curtsy

I did a bunch of hand sanding and woodwork yesterday afternoon, ending up with a 19.0 WHOOP strain score, which I think is my record. Slept in past 7 too! Out in the garage at 4pm.

Warm-ups

3:00 BikeErg (1,536m)
80′ Lateral Monster Walks
80′ Monster Walks
Bottom Squat Hold
3:00 Wrist Warm-up
5/5 Landmine Curtsy Lunges (45#)
5/5 Lateral Step-ups (20″)
5/5 Landmine Curtsy Lunges (45 + 45#)
10 Kossack Squats
5 RDL (85#)
8 Shoulder Press (45#)

Handstands

7 Sets

3 Handstand Kick-ups (between leg sets)

Legs

4 Sets

10/10 LM Curtsy Lunges (club grip, 45# + 3@90 & 1@100)
10/10 Lateral Step-ups (20″, 40# DB)

Might as well call this shit a metcon!

3 Sets

20 alt Goblet Kossack Squats (35# KB)
10 RDL (155-155-175#)

That was a lot of unilateral work today, which is probably why it felt so taxing.

Shoulders

4 Sets

8 Shoulder Press (95-115-130-130#)
10 Dumbbell Shrugs (60# DBs)

My left shoulder didn’t feel the greatest doing these presses.

Conditioning

7:00 AMRAP

10 Burpees
5/5 DB Hang C&J (50/35#)

Didn’t push it from the beginning and was consistently knocking out 1:15 rounds. Started picking up the pace with about three minutes left and made up ground to be able to get 6 + 1. I did what was really a push press throughout.

Election Day

I was exhausted after the workout on Sunday and had a lazy day, even with a nap. I did mow up leaves in the yard yesterday, but otherwise took a rest day. Out in the garage at 4pm today with the garage door open and close to 60° out.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
8/8 Landmine Curtsy Lunges (45#)
Bottom Squat Hold
10 alt Cossack Squats
4/4 Landmine Curtsy Lunges (45# +45)

Strength

4 Sets

8/8 Landmine Curtsy Lunges (45# + 90)
20 alt Cossack Squats

Conditioning

4 Rounds

2:00 cal Row
2:00 cal BikeErg
~1:00 Rest
2:00 cal SkiErg
2:00 Box Step Overs (20″)
~1:00 Rest

Went a full two minutes at each station, so rests were shorter than a minute, going on a 5:00 interval clock. I did kind of a side-step over the box and found a nice rhythm there. I tallied 40-37-37-39 on the rower, 40-37-38-40 on the bike, 31-29-30-32 on the ski, and 40-44-44-44 on the box. It was a nice aerobic sweat session.

Pulsing

I walked 18 holes yesterday. I sold my Airdyne in the afternoon to make room for a new piece of equipment arriving in the next month. Workout at 4pm today.

Warm-up

5:00 Row (1,303m)
80′ Lateral Monster Walk
80′ Monster Walk

Handstands

Wrist Warm-up
2×1:00 Hollow Body Wall Walk
2x30s Hollow Body Wall Walk
2×5 Kick-ups (bad leg)
2×5 Kick-ups (good leg)
1:00 Wall-facing Handstand Hold

That was a lot on the shoulders!

Midline

2 Sets

8/8 Partner Banded Rotations & Holds (blue)
8 Evil Wheels
8 Parallette Shoot Throughs
8/8 Partner Banded Rotations & Holds
8 Parallette Shoot Throughs
8 Evil Wheels

Conditioning

10 Rounds (each) w/ Partner

10 Pull-ups
10 DB Bench Press (50/25#)

I warmed up with 10 bench press @ 35# and 5 kip swings. Brandi skipped her last 5 pull-ups because of a big blood blister. Adding in time for those would have put as at about 12:10 to finish, which is much faster than I was expecting. I wore grips and was able to do every set of pull-ups unbroken without a problem. The dumbbell bench started to get tough in the last three rounds.

Accessory

4 Sets

20/20 Landmine Curtsy Lunge Pulses (45+30#)
BikeErg during rest (easy pace)

It ended up being about 1:10 on the bike and I probably did around 700 meters each time. This was nasty, especially when doing pulses with the second leg. I should have alternated which leg I started with each time.

3 Sets

20 Wrist Curls (12#)
15 Plate Pinch Hammer Curls (10#)

As I type this all up about an hour later, my upper body is already wrecked!